WOD / Blog
02 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 30 Minute Partner AMRAP-You Go, I Go Handstand Walk (25′) 10 Wall Balls (20/14)(14/10) 10 Ring Rows Stimulus/Focus: Have fun with a partner. One person works, one partner rests. Start by the rowers. Complete one length of HSW (or your progression), 10 WBs, and 10 RRs. Then, […]
01 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 400 Meter Run 1000/800 Meter Bike Erg 500/400 Meter Row 25/20 Calorie Assault Bike Stimulus/Focus: Each movement counts as 1 rep. If time is called […]
30 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP WOD: Four 5-Minute Rounds Max Effort Unbroken Overhead Squats (@70% of Today’s Heavy) Ab Mats Sit Ups (3x OHS Reps) Stimulus/Focus: Complete as many overhead squats as possible without putting the bar down. Then, complete 3x that number in ab […]
28 June 2025
No Open Gym today. We will be closed to host the CrossFit Level 2 seminar. Enjoy your weekend, and get outside to put your fitness to good use!
27 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 2 x 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Add result WOD: For Time (16 Minute Cap) 21-15-9-15-21 Back Squats (115/75)(75/55) Toes to Bar Stimulus/Focus: This is a fun little out and back. […]
26 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Ten 3-Minute Rounds 10 Floor Press (95/65)(65/45) 15 Burpees 20 Double Unders Stimulus/Focus: Complete the work as quickly as possible. You have any time remaining in the 3 minutes […]